How to Meditate Using a Candle…and Why You Should

            When it comes to meditating, there are so many ways you can approach it. Each brings something powerful to the soul and the mind, but one of my personal favorites is meditating with a candle, sometimes referred to as candle gazing. 

            I love the idea of sitting in a quiet space on a floor pillow, setting a timer on my phone, and breathing in the silence with my eyes closed for as long as I can.

            But I’ll be honest; there are days when that approach to meditation is such a struggle. I find myself frustrated by the slightest bit of noise that diverts my attention. I wonder if I should just give up on my meditation and try it again later. 

            Keeping my eyes shut and trying to return my focus to my breathing feels like a Sisyphean endeavor. 

            And that’s where meditating with a candle comes in. Rather than sitting with your eyes shut, you practice focusing on one thing, in this case the flame of a candle.

            In truth, the practice works with you focusing on anything, even a spot on the wall. I once had a professor suggest using this practice while in an art museum and sitting silently before one painting for an hour just breathing and being present with it. 

            But my preference is to stare at a candle’s flame. 

            The meditation begins in a familiar way. Sit in your set aside place in your home, light the candle, and then set the timer on your phone if you choose to keep track of the time. If you desire to just sit in stillness for as long as your soul needs, then please do. 

            I love reading out loud the words of one of the Christian mystics as a prayer (Julian of Norwich is a personal favorite), inviting God to be with me in the stillness of these moments. 

            You could choose to do likewise, but if you don’t go this route, I strongly encourage having some sort of phrase or statement that signals the beginning of your silent prayer or meditation. 

            Then start the timer and breath and focus only on the candle. 

            On days where it feels like any little distraction is just too much or your nerves are on edge, staring at a candle can be helpful. I find it’s easier to be present in the moment when I’m softly gazing at something rather than having my eyes closed. 

            And the best part is, in the process of this meditation, suddenly those noises aren’t a distraction anymore. 

The sound of my dog sighing next to me on the rug as he goes to sleep…

The wind rustling the trees…

Kids playing on the playground across the street…

 All of those are reminders that the world is bursting with life. And I’m a part of it. 

            After the last year and a half of isolation due to the pandemic, that reminder that the world is still here. That creation is still filled with goodness and joy is exactly what my soul needs. 

            And if I wasn’t actively setting aside time to sit in the stillness, I would’ve missed it. 

            Candle gazing is powerful because it reveals what meditation is all about. It isn’t about creating the perfect meditation experience because you’ve set up a space free of all noise and outside distraction. 

            It’s about learning to sit in the midst of all the noise and things that could distract you and cultivate that inner sense of stillness. A desire to simply be present in this moment exactly as it is unfolding around you. 

            Meditating with a candle teaches you how to soften your gaze and look at the world around you with wonder. Because life exists. And it’s beautiful. And awe inspiring. We just have to be willing to create a way of being that takes time to notice it. 

            So give it a go. See what comes up for you as you learn to breath deeply and focus only on one thing for a time. 

            And with that mission, I’ll leave you with the words of Peter Traben Haas that I love to read out loud at the end of each meditation with a candle. 

Eternal Light of Attention: Resting in you, I remember myself, and in so doing, I remember you. In this busy world, it is easy to forget. Today, I wish to rise in remembrance, receiving knowledge and wisdom in my heart. Although there appear to be many paths for my life, I feel drawn to this path of quietness in gentleness and surrender. Solitary in silence you kiss my soul, and I feel more alive. Amen. 

Peter Traben Haas, Centering Prayers: A One-Year Daily Companion for Going Deeper into the Love of God